Wellzine August 2012

Wellzine is a health & wellness publication created for and by Winona State University students. In each edition you’ll find articles, interviews, and resources that offer ways in which you can improve your health in each dimension of wellness.

WSU Health & Wellness Ser vices, Vol. 1/ No. 1 | August 2012
5
Helpful Tips
for
Freshmen
MOVE-INweek
7
f
dimensions
wellness
Family Weekend 5K!
NEED
CHANGE?
Try a new recipe!
EDITOR’S LETTER
Have you ever thought about what it means to be
healthy?
I’m not talking about the stereotypical eating your
fruits and vegetables and going on a run each week
kind of healthy, but the kind of healthy that resonates
throughout every aspect of your life. The kind of
healthy where you wake up each morning and truly
feel good, enabling yourself to have a more positive
outlook and allowing yourself to excel in whatever task
you set out to do.
When you’re this kind of healthy, the real kind, you
feel infinite in the world around you because each
dimension of health is being nurtured and cared
for. It’s important that as college students we find a
balance among all of our responsibilities, not only
making time for the weighty ones such as work and
school, but also the ones that are often overlooked like
rest and relaxation.
wellzine | august 2012
In each edition of “Wellzine” you’ll find several
articles about the ways in which you can improve
your health and how exactly you can care for each of
its dimensions. You’ll also be referred to a number
of resources throughout campus and get the latest
updates on what’s new in health at the WELL. It’s easy
to forget about how important our health and wellness
is, so allow “Wellzine” to be your monthly reminder to
put yourself first. After all, you deserve it!
n
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Saman
contents
7 DIMENSIONS OF WELLNESS
pg21
Healthy Energy Bites!
5 Tips for Freshmen
pg25
pg1
1
Family Weekend 5K
pg
19
Living In Winona
07
09
11
13
15
17
19
03
05
EMOTIONAL
What is Your Balance?
ENVIRONMENTAL
Natural Wildlife at Your Doorstep!
SOCIAL
Family Weekend 5K Run/Walk
OCCUPATIONAL
Five Areas of Career Fitness
PHYSICAL
Longboarding & Skateboarding
INTELLECTUAL
To Write or To Write
SPIRITUAL
Living in Winona
&
HEALTH&
WELLNESS
CALENDAR CREDITS
Monthly events and Holidays
Services, Advocates, and SHAC
ALTERNATIVES
21 HEALTHY
Healthy Energy Bites!
23 BULLETINS
Future events - don’t miss out!
25 TIPS
Five Tips for Freshmen
SUNDAY
MONDAY
TUESDAY
August
5
credits
7
p
i
h
s
d
n
Frie ay
D
PUBLISHERS
Erica Thibodeaux
Shawnessy Mohawk
EDITOR IN CHIEF
Samantha Luhmann
6
12
13
14
19
20
21
GRAPHIC DESIGNER
Tegan Blank
PHOTOGRAPHER
Constance Krzyanowski
Freshmen
Move-In
Begins
26
27
Classes
Begin!
wellzine | august 2012
28
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
1
2
3
4
8
9
10
11
15
16
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22
23
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W e lcome W ee k
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services
Health&Wellness
• Acute Injuries
• Allergy
Injections
• Ask-A-Nurse
• Blood Pressure
Monitoring
• Contraception
Management
• Emergency
Contraceptive
Pill (ECP or “Plan
B”)
• General Illness
• Mental Health
• Gynecology
(GYN) Exams
• Immunizations
• Laboratory Services
• Pharmacy Services
• Physical Exams
• Sexually Transmitted
Infections (STIs)
• Triage Service for
Walk-in Patients
Student Health
Wellness Advocate Club
&
Health & Wellness Advocates are a certified educational training
program for WSU and SE Tech students to lead other students in
achieving a balanced and healthy lifestyle! Advocates are trained to
promote awareness to fellow students through outreach programs and
educational workshops.
For additional information or questions please contact Kendra Lekson,
Health Promotion Graduate Assistant: healthpromotionga@winona.edu
EMAIL
APPLY!
Student Health
Wellness Advisory Corps (SHAC)
&
Join WSU’s SHAC and have an opportunity to listen to student wellness
needs, evaluate current wellness services and programs, promote holistic
wellness, and improve well-being at Winona State.
For additional information or questions please contact Shawnessy
Mohawk, Health Promotion Graduate Assistant: Smohawk@winona.edu
EMAIL
APPLY!
Clinic
IWC 222
Regular Hours:
Mon-Fri: 7:30-5 p.m.
Summer Hours:
Clinic:
Tues-Thurs: 7:30-4 p.m.
Office:
Mon-Fri: 7:30-4 p.m.
Pharmacy
IWC 130
Hours:
Mon-Fri: 9-5 p.m.
Summer Hours:
Tues-Thurs: 1-5 p.m.
s
AlcoholEdu and You
Dear WSU Freshman,
Southeast Tech
Southeast Tech welcomes students to
the 2012-2013 Academic year with a
new Current Students page. The page
was designed to keep you in mind! With
the stress of new classes, schedules and
responsibilities, Southeast Tech is making it
easier for you to connect and keep updated
with the latest current events, programs,
and services. Now you can experience:
• Easily login to your student email, D2L,
or your SoutheastTechnical Student
Login.
• See what’s happening on your campus
with the Campus Calendar.
• Learn about important updates, student
activities, and class cancelations in the
Announcements section.
• Find Southeast Technical’s social media
communities, including Facebook,
YouTube, LinkedIn, and Twitter.
A student-friendly webpage designed for
one-click convenience!
Connect With SE Tech!
As you know, alcohol is a significant issue in
the lives of students in both high school and
college. Whether you choose to abstain from
alcohol entirely or not, it is an influence in our
lives and in the lives of our family and friends.
WSU has joined with many top schools in
the country in adopting the online course,
AlcoholEdu® for College is a thoughtful and
educational program for adults committed to
considering their life choices.
This online, non-opinionated alcohol
prevention course uses research-based
approaches to educate students about alcohol
and its effects. Whether you drink or not,
AlcoholEdu® for College will help you make
well-informed decisions about alcohol and
better manage drinking behavior that may
occur around you. The University promotes
responsible decision making by our students,
so all incoming freshmen are recommended to
complete AlcoholEDU.
Winona State University is deeply committed
to the health, welfare, and ultimate success and
happiness of all members of our community.
We hope that you find the course helpful and
instructive on this important journey.
For more information, go to: http://www.
winona.edu/healthpromotion/alcoholedu.asp
Freshmen News
http://www.winona.edu/healthservices/
7
fEmotional
dimensions
wellness
What is your balance?
The root of the issue
that I see commonly
when working with
students is that they
have no balance in their
lives. Either they are in
class and president of
two clubs and working
two part time jobs…
or they are napping six
hours a day when they
should be in Psych 210.
It is important to add
fun and relaxation to
your calendar, whether
it is a planner, phone
or if you write your
schedule on your hand.
Giving your brain a
break makes you learn
more in a condensed
period of time. The first
two weeks of school
is the perfect time to
figure out your general
routine for the semester.
This is important for
incoming freshmen
and returning students
alike.
wellzine | august 2012
Kelly C. Kirby, MS, LPCC
Counselor – Winona State University Counseling and Wellness Services
When I was growing up,
I was the kid who got excited to start
school. I imagine the fact that my
parents were teachers probably played
into this just a bit, but shopping for
school supplies was a Kirby holiday
and this continued well into college.
However, for most of my friends and
most of the students I now work with,
this period of transition brings about a
vast array of emotions and very rarely
does anyone display the giddiness I did
once upon a time.
My first piece of advice is simple: Buy a
pack of 64 crayons and a coloring book.
You are never too old to experience
the joy of color. If only Crayola could
solve all of our anxieties and underlying
trepidation about the transition into a
new school year…
Change is hard but sometimes, change
is welcome. Perhaps you had a summer
job that reminded you for 40 hours a
week why you are attending college and
being in school will be significantly more
your speed. Perhaps you realized living
at home with your parents wasn’t as fun
as you expected. Or maybe you took
nine credits of summer school and risked
carpal tunnel syndrome finishing five
15-page papers in four weeks of class.
The point is: Fall semester sometimes
looks more appealing than you think.
My second piece of advice is to avoid what
I call “the syllabus freak out.” The first week
of class is often filled with new syllabi, those
exceptionally long and detailed outlines of
everything you’re going to be doing in a
class. Even those of us who teach fun classes
have a syllabus that is nine pages long.
The thing to recognize is that the syllabus is
meant to be extensive and comprehensive.
So instead of looking at each new one with
the eyes of someone who can’t imagine
having enough time to finish everything,
try looking at them as your guide and
information and hey, whatever, it’s 15
weeks. I have time.
WSU Campus
Photo credit: Constance Krzyzanowski
Thirdly in the world of advising you, I suggest finding
a routine. When I was in school, my friend, Trish,
and I sat down in the first week of every semester
and found the one day and time that worked for us
to have lunch. I added that lunch to my schedule like
it was worth eight credits because I needed balance in
my life.
Take the time to immerse yourself in the activities of
the school year. For freshmen, this is important so
that you can figure out where you fit in at Winona
State and how your college career is going to begin.
However, returning students, beware of the hiccups
that can come with being the veterans around here.
Chances are good you’re living off campus and that
means adjusting to roommates or a new apartment. If
you have been gone all summer, it can feel like a lot
to process in a short period of time. Again, balance
is key. Hang out at home, but make sure you spend
plenty of time on campus.
Another part of transitioning is setting goals that are
accomplishable and meaningful. Perhaps you want to
start a workout routine and get a 4.0 for the semester.
You also want to meet new people, volunteer at the
Humane Society, and join six new clubs. And while
you’re at it, you’re thinking now is a really good
time to join a theatre production and maybe pick up
painting. And Glee comes back soon (even though
they all graduated…)
Buy a pack of 64 crayons and a
coloring book. You are never too
old to experience the joy of color.
These are great things and I encourage any of them, but
not all of them, at least not all at once. Transitions can
be stressful to handle so pick one or two things to start
with and then see what sticks.
If you’re trying to get involved, though, there is no harm
in joining as many clubs as you’d like. They aren’t going
to lock you in for 10 hours a week and you can figure
out what you’re interested in or where you fit. Just avoid
the trap of feeling like you have to do everything. It’s
a very quick way to go from transitioning to burn out.
Two WSU students walk through campus
Photo credit: Constance Krzyzanowski
amount of sleep (7-9 hours) and no more than one
hour long naps. (I laugh even writing that to you, but
still – I am obligated by my profession to do so.) Eat
things that aren’t wrapped in plastic. Drink things
that you legally can at any age and that don’t include
the word “monster” or “energy” or “want to feel jittery
for two days straight?”
But I also want to add that health is more than
your body. Smile at people and say hi. Meet your
classmates when you sit down in class. Open doors for
others. Do one nice thing for someone every day and
help make their transition easier. In turn, you will feel
more settled and relaxed as classes begin.
Above all else, I wish you a healthy transition and a
most excellent semester and remember that everyone
in the Integrated Wellness Complex is here to help
make that happen.
Best wishes.
Look, I can tell you all sorts of things that might be
helpful to adjusting to the new semester. Get the right
http://www.winona.edu/healthservices/
7
fEnvironmental
dimensions
wellness
Environmental wellness
engages learning and
contributing to the
health of the planet
and a sustainable
lifestyle. Recognizing
our responsibility for
the quality of the air,
water, and the land is a
major step to creating a
better world. Making a
positive impact on our
environment, be it our
homes, our communities
or our planet contributes
to healthy balance in life.
Environmental Club:
The environmental
club host several events
over the year for club
members and the
Winona community.
We intend to inform the
University community of
environmentally related
events and opportunities.
Shawnessy Mohawk, WSU Health & Wellness Promotion
Graduate Assistant
Natural Wildlife at Your Doorstep!
From the bluffs to the Mississippi River,
Winona has become the heart of outdoor
education and recreation in the Midwest.
Eric Barnard, the Director of Outdoor
Education & Recreation Center (OERC)
offers students an opportunity to become
advocates for sustainability, conservation,
and stewardship! Through outdoor recreation
activities, students can engage physically,
socially and mentally in Winonaâ&#x20AC;&#x2122;s natural
environment. Backwater paddling, Dutch
oven cooking and open rock climbing are just
a few of the educational activities students can
participate in throughout the year. Activities
and programs focus on personal growth and
leadership while promoting environmental
engagement, community relationships, and
balanced lifestyles. All activities and programs
are open to students as well as Winona A WSU student climbing down
community members. Winona has so much to Sugarloaf
offer in such close proximity. Whther you are
a first year student or a super senior, donâ&#x20AC;&#x2122;t miss the opportunity to go places you have
never gone before and truly experience what Winona has to offer!
Club Info
RTTR Club:
Social and academic
club to promote activities
outside the classroom.
Club Info
wellzine | august 2012
WSU students canoeing on the big Winona lake
Pictures submitted by Eric Barnard, Director of Outdoor Education & Recreation Center
Fall Outdoor Education & Recreation Center (OERC) Programming:
Open Rock Climbing on Sugar Loaf
Beginning this Fall, students have the opportunity
to participate in weekly outings in the Winona
area. Each Tuesday at 4 p.m., open rock climbing
on Sugar Loaf will be available, if weather permits.
Students meet the OERC Staff at Sugar Loaf and
learn climbing techniques and rope work. Outings
are free and welcome to all students, community
members and ability levels. Rock climbing gear is
provided and all participants are required to have
a waiver on file. Waivers can be obtained from the
OERC Staff at each outing. Exact dates can be
found on the Trip Board in the Well, Integrated
Wellness Complex Room 137.
A WSU student rock climbing
Whether you are a first year student or a super senior, donâ&#x20AC;&#x2122;t miss
the opportunity to go places you have never gone before and truly
experience what Winona has to offer!
Open Paddling in Mississippi Backwaters
Weekend Trips
Weekly outings will also include open paddling
on Thursdays starting at 4 p.m. Students can
meet the OERC Staff at Prairie Island and learn
paddling skills, safety and responsibility through
the Mississippi backwaters. Group paddle and
interpretative paddle will also be available.
Each week will cover a different area within the
backwaters. Outings are free and welcome to all
students, community members and skill levels.
Paddling gear and canoes are provided and all
participants are required to have
a waiver on file. Waivers can be
obtained from the OERC Staff
at each outing, if not already
signed. Exact dates can also be
found on the Trip Board in
the Well, Integrated Wellness
Complex Room 137.
During the Academic Year, Students can participate
in several weekend trips. These are multiple
day educational excursions where students can
travel with the OERC and learn fundamental
skills, practice leadership or receive professional
trainings. Past workshops have included trips to
Devilâ&#x20AC;&#x2122;s Lake State Park, Sleeping on Mississippi
Islands, and educational trainings in Wilderness
Medicine. Weekend Trips are welcome to all
students, community members and knowledge
levels. Workshops include traveling
gear, food, and lodging at a practical
fee. More information and details
about these be found on the Trip
Board in the Well, Integrated Wellness
Complex Room 137.
http://www.winona.edu/healthservices/
7 fSocial
dimensions
wellness
Description
Social wellness is
comprised of having
a supportive social
network, contributing to
society, valuing cultural
diversity and having
positive interactions with
those around you. Social
wellness keeps us happy,
healthy and points
us toward the right
directions in life.
Icon & Color
The trio of individuals
represents community,
networking, friendship
and harmony. The
color blue symbolizes
stability, loyalty, wisdom,
confidence, faith, and
trust.
Example
Cultivating healthy
relationships where you
can openly communicate
your thoughts, feelings
and ideas
Kendra Lekson, WSU Health &
Wellness Promotion Graduate
Assistant
Join the Health & Wellness
Advocate Club this September
for the Family Weekend 5K
Run/Walk!
The Student Health & Wellness Advocate Club
is hosting their second annual Family Weekend
5k Run/Walk on September 15, 2012 at Lake
Lodge in Winona, Minn. This event is designed
as a healthy and fun activity for students and
their families to take part in during Winona State
University’s Family Weekend and an opportunity
for families to enjoy the beautiful scenery of the
Winona lakes.
Family Weekend 5K Run/Walk, 2011
Nicole Donaldson, Heaoth & Wellness
Advocate
Event Details:
• 5k Run/Walk
• Participants receive a WSU
• $20 per participant
• Health & Wellness t-shirt
• Saturday, Sept. 15, 2012
• “Goodie bags” offered to all
participants
• Same-day Registration
available at 7:30 a.m.
• Packet pick-up and sign-in
7:30 – 8:30 a.m.
• Out and back run
• Runners, walkers, strollers and
all family members welcome
• Run/Walk beginning at 8:30 • Prizes offered to top finishers
a.m.
wellzine | august 2012
Family Weekend 5K Run/Walk, 2011
Participants get ready at the starting line during last years 5K run/walk
Registration is now open!
Registration by Sept. 3 will guarantee a
T-shirt. All registration forms received after
Sept. 3 are not guaranteed a t-shirt, and
t-shirts will be given on a first come first serve
basis on same day registration. For questions,
please email healthpromotionga@winona.edu
We look forward to seeing you during Family
Weekend!
REGISTRATION FORMS
Each person who registered for the 5k in 2011 attended the
event and nearly 100 additional participants registered the
same-day. Several families participated as a group, in teams
of mother/daughter and father/son, and even a few canine
members as well.
The Student Health & Wellness Advocate Program is
comprised of approximately 40 WSU and Southeast
Technical students committed to promoting wellness and
healthy lifestyles by modeling healthy choices to their peers.
The Health & Wellness Advocates act as a resource for the
campus and the community through educative events and
presentations, as well as weekly service hours conducted in
The WELL.
http://www.winona.edu/healthservices/
12
7
fOccupational
dimensions
Description:
wellness
Occupational wellness
includes finding
personal fulfillment and
satisfaction from our
chosen career fields or life
goals while maintaining
balance in our lives.
Positively impacting the
organizations we work
in and society as a whole
through our careers helps
ourselves and improves
the lives of others.
DeAnna Goddard
Associate Director for WSU Career Services in the Warrior Success Center and Chair
of the Occupational Dimension for the 2012 University Theme: Well-Connected.
The word “fit” is often associated with physical wellness. “I am physically fit.”
But, what does it mean to be occupationally fit? The idea of “fitness” in a career isn’t an
obvious topic. So, let’s use a running analogy to explore 5 areas of career fitness.
1
Choose the race that fits you.
There are many types of runners: sprinters, joggers, long-distance runners. A sprinter
is not going to last long in a long-distance off-road race, and a jogger will probably not
appreciate the short distance of the sprinter’s track. These runners vary in their abilities
and their preferences in an environment. They choose the race that best fits their skills
and preferences. The same concept should be applied to your career. As you look at majors
and career paths, you too should be looking at the best fit for you. What are your abilities?
What careers best fit these abilities? What are you looking for in a work environment?
What interests you? What fits your personality?
Action: Visit with a Career Counselor in the Warrior Success Center to talk about your career options.
Take an assessment that helps you identify your interests, preferences, and strengths.
Icon & Color
The briefcase represents
preparedness, effort,
and professionalism. The
color purple combines
the stability of blue and
the energy of red to
produce wisdom, dignity,
and independence.
Example:
Choosing a career that
suits your personality,
interests, and talents.
wellzine | august 2012
2
Run your own race.
Once you know the path you want to take, it is important
to pay attention to the journey. Runners often use the
motto: Run your own race. Rather than trying to meet
someone else’s abilities or achieve someone else’s goals,
know your own; pursue your own. Like a runner knowing
and listening to his/her body before, during, and after a
race. You too should be attuned to your career journey –
periodically assessing your own experiences to find what
brings you enjoyment and satisfaction in your career. Is it
important to you that you utilize your skills and do your
job well? Is it important that you work with one of your
interests? Do your values need to align with your work?
Does your career need to complement or accommodate
your personal life? Asking these questions and paying DeAnna Goddard
attention during your career journey will help you find Photographer:
Constance Krzyzanowski
enjoyment and satisfaction throughout your career.
Action: Keep a career journal – write down your thoughts and ideas relating to your career choices. Ask
yourself the questions listed above. Talk with a career counselor, family member, or close friend about
these questions.
3
Find a running buddy.
From time to time runners find a running buddy to hold them accountable to their pace in the race. Their buddy
encourages them at more challenging points in the race and celebrates and acknowledges when they have overcome
an obstacle. As a career professional, you too will want to have a career buddy, or mentor. Particularly in the first
years of your career, it is helpful to have an external reference outside of your place of employment to encourage
you and support your career development; someone to experience your journey with you. When you find yourself
more established in your career, pay it forward and become a mentor yourself.
Action: Start searching for a mentor. Places to look: Career Connections LinkedIn group, which is exclusive to WSU current
students and alumni (the Warrior Success Center can help you create an account and join the group); Winona Chamber of
Commerce Young Professionals (http://www.winonachamber.com, must be 21); the new Warrior-Employer Community Impact
Program, which connects students and professionals through community service projects (more information on the Career Services
website: www.winona.edu/career).
4
Condition.
New runners do not typically sign up for the New
York City Marathon randomly. Often they choose
to run smaller races first and then gradually build
to a longer distance race. They must condition to
reach the full potential needed to run the bigger
race. Careers are similar in nature. It takes time and
energy to reach your full potential in your career.
Too often recent graduates assume that they will get
into their dream job right away after college. After
all, didn’t they earn it with all the studying they
did in college? More than likely you will not land
the job you want, right away. More realistically,
you will find an entry-level job and need to work
your way up to the position you prefer. That’s
okay. Entry-level jobs allow for trial and error.
Supervisors realize that a new professional is going
to make mistakes and need time to condition for
advancement. It is healthy to set a pace for your
career. The enjoyment comes from the journey as
much as the finish line. For any new professional I
will offer this tip: professionals who condition well
by going the “extra mile” at work end up moving to
the next level in their career more quickly.
5
Invest in sustaining support.
Finding the right support to sustain you through
the race can make all the difference with how you
experience the race. For example, experienced
runners know that it is important to find good
shoes, even if they are a little expensive upfront.
A runner wants a shoe that will support him/her
through the entire race. Career professionals too
need to look at investing in tools that will sustain
them throughout their career path. These support
tools will vary depending on profession. For many
a degree or advanced degree, certification, or
licensure will carry with a professional throughout
their career. Often a membership with a professional
organization will offer more involvement in the field
and opportunities for leadership and networking.
Action: Look into professionals associations relating to your
career. Sometimes companies will pay for these associations
as part of your professional development. If you join a
professional association in your last semester of college you
will often receive the student rate for a full year (which is
much cheaper than the full membership) which will extend
past your graduation. This will support your job search and
allow you to network.
Action: When searching for internships or jobs, look for
positions that will allow you to grow as a professional.
Ask your interviewer or supervisor: How does your office/
company support the professional development of its
employers, particularly new professionals? What are some of
the ways a new hire can become more involved with your
company? How do you (your company) approach new ideas
and initiatives from new hires?
http://www.winona.edu/healthservices/
7
fPhysical
dimensions
wellness
Description
Physical wellness is
achieved by eating well,
exercising, avoiding
harmful habits,
getting enough sleep,
recognizing the signs of
disease, getting regular
physical exams and
taking steps to prevent
injury.
Icon & Color
The individual person
represents the human
body. The color pink
combines the fullness
of white and energy of
red to produce sense of
action and confidence for
good health and life.
Constance Krzyzanowski, WSU Student
Erica Thibodeaux, WSU Health and Wellness Promotion Coordinator
Longboarding,
also known as
sidewalk surfing, began in the 1950s by
Californian and Hawaiian surfers. On
days when the surf was low or when the
water was too rough to go into, surfers
attached wheels to their boards and
â&#x20AC;&#x153;surfedâ&#x20AC;? the sidewalks.
Longboarding and its sister sport, skate
boarding, both started around this time.
Most people might consider them to
be the same thing, but there are several
differences between the two; for example
longboards have larger and softer wheels,
which create less noise; while skateboards
have smaller wheels that accelerate
quickly for tricks. Longboards are also
able to travel longer distances using less
movement from the rider.
Example
Developing healthy
habits that not only add
years to your life but
enhance enjoyment and
quality of those years
Local skaters at Winona Skate Park
wellzine | august 2012
Photographer: Constance Krzyzanowski
BENEFITS:
Aerobic activity
Increased lung capacity
Self-confidence
Balance
Mindfulness
Creativity
Stamina
Sense of community
Stress relief
Downhill refers to longboarding down a steep hill
and trying to go as fast as possible while keeping
the board under control. Down hill is one of
the more popular uses for longboards along with
sliding which is, making the board go sideways.
This involves breaking traction with the wheels
and letting them slide across the ground. Boarders
also develop better balance and coordination when
doing tricks or shooting for high speeds when
going downhill.
Skateboarding is one of the fastest growing activities
in the United States with millions of participants.
The Ollie is the first trick that most skateboarders
learn. The Ollie is the foundation of most flatland
and park skateboarding tricks. Once a skater learns
how to Ollie, they’ll be able learn more advanced
and complex skateboarding tricks.
Skate Park in Venice, CA
Photographer: Erica Thibodeaux
Ollie Video
Winona Skate Park
A playground for people on wheels.
Things to note:
• Membership is required, but free
• You must check in at the Pro-Shop upon
arrival
• Respect for the park, staff, and other participants
is required
• Anything less than respect will result in the
park being closed for the rest of the day
• Keep an eye out for upcoming workshops and
competitions
Located at the East Recreation Center
Pro-Shop with skate merchandise and concessions
Half-pipe, C-box, quarter pipe, rails, pyramid, and
more
Access to water and bathrooms
Hours:
Sept 7 - Oct 10
Mon - Fri: 3- 8 p.m.
Sat - Sun: 12 - 8 p.m.
Longboarders racing down Gilmore Valley in Winona
Photographer: Constance Krzyzanowski
http://www.winona.edu/healthservices/
7 fIntellectual
dimensions
wellness
Description
Intellectual wellness
encourages creativity
and stimulating mental
activity, which, keeps us
better fit for the world.
Being a life long learner,
getting the most out of
classes and education
by asking questions,
being open to new ideas,
learning new skills and
studying effectively helps
to keep us attuned to the
world around us.
Icon & Color
The light bulb represents
innovation, creativity,
and understanding. The
color red is associate with
energy, strength, power
and determination.
Example
Seeking out people or
activities that challenge
you mentally
wellzine | august 2012
Dr. Liberty Kohn, WSU Assistant Professor of English and the Director
of the Writing Center
His research and teaching are dedicated to helping people write better.
To Write or To Write: The Writing Center Can Help,
There is No Question
The friendly, student-based staff of
the WSU Writing Center is waiting to
help you find solutions to your writing
questions. Located on the third floor
of Minne Hall, the Center is staffed by
undergraduate and graduate students with
long careers as successful writers, and they
are trained to help you identify a plan for
your writing in any course, whether your
writing is in its early or late stages.
The Writing Center takes appointments or
walk-ins. When you arrive to the writing
center, tutors can best help you if you have
a copy of the assignment and all notes and
writing you’ve already written. Your tutor
will ask you questions to help you discover
what you already know, what you don’t
know, what you need to know, and what
you and your professor‘s assignment want
you to know. So be prepared to talk about
your goals for your writing.
Writing is thinking, and
the purpose of college is to
produce good thinking.
Liberty Kohn working with a
student in the writing center
Photographer: Constance Krzyzanowski
Here are some tips to remember about
writing. They may not always make
writing less challenging, but they’ll
help you understand the challenges and
your process as a writer.
• Writing is learning. Don’t worry
about grades as much as your
growth. Writing is a long-term
skill. You can’t learn how to write
overnight. Some assignments will
go well. Others will not. Failure
often offers better learning
opportunities than success, so ask
your professors how you might
have written something differently
when you do receive low grades.
• Don’t blame the professor. Don’t blame yourself.
Each writing assignment presents unique
challenges. If you’ve taken the process of
writing seriously, no one is to blame. Writing
is learning. The Writing Center focuses on
improved writing and learning. Grades are
something else entirely. Your tutor won’t
predict or project a grade.
• Don’t wait until the last minute. Plan ahead.
Successful writing requires multiple drafts
and revision. Good ideas need to sit before
you can improve them. So don’t pull allnighters. Write in small doses. Take breaks
to clear your mind. Don’t write a paper the
night before it is due, even if your professor’s
assignment allows you to do this. Remember:
revise, revise, revise!
• Ask your professor what they want. Be sure
to listen to your professor and take notes
when they explain why they’ve chosen
writing to help you learn particular material.
Your chapter or unit could have ended
in a memory-based multiple choice exam;
yet it didn’t. Your professor specifically
chose writing because writing allows you to
manipulate the information you’ve learned,
and your professor wants you to do this. Ask
questions. Take extra notes in the margins of
the assignment sheet. These notes will help
you overlay your goals with your professor’s
goals as you write and revise.
• Make your Writing Center appointment sooner,
not later. People often come to the Writing
Center 24 hours or 24
minutes before an assignment
is due, but it is too late for
major changes. You should
be visiting the Writing
Center several days to one
week before an assignment
is due.
Outside of Minnè Hall on WSU campus
Photographer: Constance Krzyzanowski
When you come to the Writing Center, remember:
• To bring your assignment sheet. People often go
awry because they don’t follow their professor’s
instructions.
• That we are not a fix-it shop. You won’t be dropping
off or picking up your paper. You’ll be doing the
work in the center, aided by our talented tutors.
• That good writing isn’t simply grammar or knowing
where the commas go. If you have perfect grammar
but don’t address ideas and organization, your
paper won’t be successful. Writing is thinking, and
the purpose of college is to produce good thinking.
If you enjoy wrestling with new or complicated
ideas, your writing will improve, and you’ll enjoy
the writing process more as well.
And remember to come see us in
the writing center. No one’s genius
blossoms without the help of others!
HOURS:
Mon - Thurs: 9 a.m.-7 p.m.
Friday: 9 a.m. - 2 p.m.
Phone: 457-5505
http://www.winona.edu/healthservices/
7 fSpiritual
dimensions
wellness
Eunie Alsaker, WSU Counseling and Wellness Services
Description
Spiritual Wellness
includes having a set
of guiding beliefs,
principles, or values
that give meaning and
purpose to life. This is an
important part of one’s
character. Possessing the
capacity to love, have
compassion for others
and leading a life that is
in harmony with oneself
and others helps you to
live a better life as well
as improving the lives of
those around you.
Icon & Color
The sun represents your
will, awareness, and
force of life. The color
orange combines energy
of red and the happiness
of yellow to produce
enthusiasm, creativity,
reflection, stimulation
and vitality.
Example
Listening to your heart
and living by your
principles
wellzine | august 2012
“Never does nature say one thing and wisdom another.”
-Unknown
Next time you are walking or driving
through campus or town, look
around. Really look around and
soak in it. We live in an incredibly
beautiful area. The natural beauty
here is endless – the Mississippi, the
bluffs, the state parks, the walking
trails in and outside of town.
Being a college student has its
built-in stressors. You know what
they are. Busy schedules, paper and
project deadlines, exams, limited
finances, living in tight quarters….
Sunset on the river
The list goes on. There are many
Photographer: Erica Thibodeaux
ways to de-stress from all this. You
have heard it before. Get enough sleep, exercise, make smart choices about food, be
with friends, manage your time well, adopt a positive attitude, focus on service to others,
listen to music…The list is long. However, unless you have “spend time outdoors” on
this list, you are missing an important piece of managing stress.
There are many benefits from time spent in nature. There are psychological benefits
- nature calms us and sunlight improves our mood and energy. Physically, we benefit
from the exercise and fresh air. Educationally, time spent in physical activity outside
improves our concentration when we return to study. And nature calls us to be
centered, to reflect, and to see our place in the world, leading us to spiritual benefits
as well. Sitting or walking quietly in nature opens us up to parts of ourselves we often
keep hidden or perhaps forget about. This contemplative time outdoors offers to guide
us back to what truly matters in life and help us restore balance. Finally, there are global
benefits to having personal connections with nature as well. We fight for and try to
save those things we deeply care about. With the earth facing serious environmental
concerns, we must learn to foster a direct relationship with nature so that we feel a
personal connection with the fate of our planet. Time spent in nature should not be
seen as a separate leisure activity, but as an essential part of our health and well-being.
While you are making your home in Winona, notice its beauty and take advantage of
the many possible ways to enjoy nature. Most of them are free and practically at your
doorstep. And then discover the many ways in which your life is enriched and lasting
memories are formed.
Hiking Areas in Winona
Hiking Areas Outside of Winona
• Holzinger Lodge/Bluffside Park Trails: Take
Huff Street south (toward the bluff, not the
river) from campus. Cross Highway 61, turn
right at the “T” on Lake Blvd. In about ¾ of
a mile you will see the lodge on the left just
past the cemetery. It’s a log building and has
a parking lot. There are several trails that start
here. You can also access this same trail system
from the back of the cemetery or just a bit past
Holzinger Lodge at the Stone Circle area. Stone
Circle has parking along the side of the road.
Trails start just up the hill.
• Great River Bluffs State Park: This state park
is about 20 minutes southeast of Winona on
Highway 61. You will see a brown sign for the
park on your way to La Crosse. This is a great
park for x-country skiing and camping as well.
• St. Mary’s Trails: St. Mary’s has several beautiful
hiking trails which turn into groomed crosscountry ski trails in the winter. Park in the lot
across the street from the Page Theater. You’ll
find the trail at the far end of the parking lot (the
end of the lot with the basketball hoops). Along
the start of the trail system is a wonderful Frisbee
golf course. Trails are also accessible from the
Saint Yon’s parking lot. St. Yon’s hill is a blast
for sledding.
• Garvin Heights: You can drive to the top of
Garvin Heights and walk the short distance to
the overlook, or you can hike up. To hike up,
take Huff Street south (toward the bluff and not
the river) from campus. Cross 61 and turn right
at the “T” on Lake Blvd. There is a small parking
lot immediately on your right. Park here and
walk back along Lake Blvd. You’ll cross back
over Huff Street and walk past Garvin Heights
Road (about a block). The trail up the bluff is
immediately past Garvin Heights Road on your
right. Be ready for steps!
• The lakes, of course. Bring your bike or roller
blades from home.
• Perrot State Park: This state park is just outside
of Trempealeau, Wis. Take Hwy 43 across the
bridge to WI Hwy 35. Turn right (south) and
follow 35 to Centerville. Turn right (at the
Centerville stop sign) to stay on Hwy 35. When
you hit the “T” in Trempealeau at the Mississippi,
turn right and follow the signs. Many gorgeous
trails are here, as well as x-country skiing, canoe
rental and camping.
• Whitewater State Park: This state park is a bit
further away (about 35 minutes), but well worth
the drive. Take 61 North. Turn left on Highway
248 (to Rollingstone). Go several miles (through
Rollingstone) and turn right on Highway 26.
There will be a brown state park sign and you’ll
see the town of Altura just ahead. Take Highway
26 to Elba (about three miles). When you come
to a stop sign and “T” intersection, turn left.
Whitewater State Park is a few miles straight
ahead. Just before you get to Elba, you will see
a fire tower on your left. This is another fun
hike with spectacular views – if you like stairs!
Camping is available at Whitewater.
• John Latsch State Park: This state park is about
20 minutes northwest of Winona on Highway 61.
You will see a brown state park sign for it soon
after the lock and dam. There are trails which
lead you to a great overlook of the Mississippi.
No camping.
• Prairie Island Park: This is a short 1.5 mile
trail just outside of town. Take Huff street north
(toward the river). It will curve left at the river.
Take your first right (Prairie Island Road) by the
barge loading area. Prairie Island Park is on your
left after the road curves to the left.
In the woods we return to reason and faith. There I feel that nothing can befall me in life – no disgrace, no
calamity, which nature cannot repair.
-- Ralph Waldo Emerson
http://www.winona.edu/healthservices/
Healthy
alternatives
HEALTHY ENERGY BITES!
Healthy Alternatives is all about changing little details in
your daily routine to develop a healthier lifestyle!
With the 2012 fall semester fast approaching, it is only a
matter of time before homework builds up and late nights
take over. Why not add a delicious and nutritious low-cost
snack into your routine?
This version was inspired by a recipe found online.
Although a few ingredients changed, both
versions are simple and easy to make. Whether
you try our version or the original recipe, this
is a delicious and energizing snack and is a great
addition to a healthy lifestyle.
(Note: feel free to substitute ingredients to your
specific needs)
Tegan and Constance, from Wellzine, make
their version of healthy energy bites
Photographers: Constance Krzyanowski & Tegan Blank
wellzine | august 2012
INGREDIENTS
•
•
•
•
•
•
•
•
1 cup oatmeal
1/2 cup crunchy peanut butter
1/3 cup honey
1 cup coconut flakes (raw or toasted)
1/2 cup ground flaxseed
1/4 cup mini dark chocolate chips
1/4 cup raisins
1 tsp vanilla
PREPARATION
Combine everything above in a medium bowl until
thoroughly mixed. Let chill in the refrigerator for half
an hour. Once chilled, roll into balls (or any shape) and
enjoy!
Store in an airtight container and keep refrigerated for
up to 1 week.
NUTRITION
To calcualte the calories: Figure out the calorie count for
each ingredient. Add them all together, then divide by
the total bites made!
!
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http://www.winona.edu/healthservices/
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September 5th:
Your Wellness Reso
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September 12th:
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Magazine Montage
September 19th:
Get Outside and Pla
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Opportunities
September 26th:
Film Exposition: Sex
ual Violence & Abus
http://www.winona.edu/healthservices/
e
5
Helpful Tips
FOR
Freshmen
Move-In Week!
1
CREDIT: Anonymous WSU Students
Don’t be shy! Keep your door open and meet as
many people as you can. You never know where
you’ll find a new friend and it will make your new
experience much better.
2
3
4
5
CREDIT: Jo Severson, WSU Senior
“Don’t always take the shuttle. It only takes 20
minutes to walk to west campus and you can get
exercise and learn the streets at the same time.”
CREDIT: Anonymous WSU Students
Use your resources! Get to know professors, tutors,
tech support – all will offer tips for success and
can be a great help.
CREDIT: Anonymous WSU Students
You don’t have to like your roommate, but respect
them and their personal belongings. If your living
situation doesn’t work, make changes as early as
possible.
CREDIT: Jessica Rupert, WSU Senior
“Be open to meeting all kinds of people. Don’t
block yourself off to certain ‘types’ – this is a
fresh start for everyone and it’s important to
keep an open mind.”